Rachael is a freelance healthcare writer and critical care nurse based near Cleveland, Ohio.

Sanja Jelic, MD, is board-certified in sleep medicine, critical care medicine, pulmonary disease, and internal medicine.

"Prone" (face down) and "supine " (face up) are words healthcare providers use to describe the position in which you sleep or lie down. Optimal sleep position is individual and depends on your age and health status. Certain conditions, such as obstructive sleep apnea, are directly affected by your sleep position.

Keep reading to learn the difference between supine and prone positions and the pros and cons of each.

"Supine" means to lie on your back, facing upward. The term "supine" is often used in medical terminology to refer to the positioning of individuals during procedures or examinations. One study estimated that people spend about 38% of their sleep lying on their backs.

Here is a trick to remember the difference between supine and prone:

The supine position is a popular neutral posture for sleep and relaxation. Lying on your back can ease tension in your neck, shoulders, and back. Some specific benefits you may notice from sleeping on your back include less low-back pain and less facial aging or wrinkles.

Some research suggests that fluid can shift from your legs to your upper body in the supine position, increasing pressure in your lungs. The increased pressure on your respiratory system decreases your lung capacity and restricts your airway.

Sleeping in the supine position has been linked to problems like snoring and obstructive sleep apnea, a condition that causes upper airway disruption. People who snore benefit from avoiding a supine position while sleeping and should opt for a prone or side position.

Some studies also reveal that lying on your back can increase the effects of gastroesophageal reflux disease (GERD).

In pregnancy—especially in the last trimester—sleeping on your back could cause circulation problems from the weight of the uterus on the vena cava , the vein that carries blood to your heart for oxygen.

The supine position is popular for several poses in yoga, in Pilates, and in several types of exercise. In addition to being a neutral position that can relax your muscles and improve spinal alignment, supine poses help engage and strengthen your core muscles.

Exercises that use the supine position address issues like core strength, back pain, and improved posture.

Prone is lying in a face-down or stomach-down positioning. For medical procedures, your care team places your neck in a neutral position, but during sleep, you may turn your face to either side in this position.

When you lie on your stomach, the pressure distribution in your body changes. Evidence suggests that your lungs can fill (and stay inflated after you exhale) more effectively in this position.

Several studies have shown some benefits in sleeping in a prone position for people with obstructive sleep apnea. One study estimated that many people with obstructive sleep apnea have a variation of the condition called positional sleep apnea, wherein your sleep position affects the obstruction. About 35% of study participants had obstructive sleep apnea, and of them, nearly 70% had positional sleep apnea.

Sleeping in a prone position is bad for your spinal alignment and can lead to back, neck, and shoulder pain. If you are a chronic stomach sleeper, you may notice temporary imprints or wrinkles on your face from being pressed up against your pillow night after night.

For babies, sleeping on the stomach is linked to an increased risk of sudden infant death syndrome (SIDS). The American Academy of Pediatrics recommends that parents and caregivers place babies on their backs on a flat, firm surface, free of soft bedding, to sleep for the first 12 months.

Healthcare providers often use the word "prone" to describe the position a person undergoing surgery will be in, or a sleeping position. However, "prone" can also mean "having a tendency" (e.g., accident prone).

Your sleep position can impact your health, especially as you age. Various factors contribute to choosing the proper sleep position, including:

There is no "right" way to sleep. Different positions have pros and cons, especially at various stages of life. Ultimately, it comes down to your health, body composition, and personal preference.

People who snore can benefit from sleeping in a prone position, assuming they do not have any health concerns or physical limitations that would prevent them from doing so.

Sleeping in a supine position may benefit people who:

Prone and supine are body positions when lying down. The terms "prone" and "supine" are used in the medical field to explain how you may lie for a surgery or medical procedure. There are certain benefits to each position that can translate to your sleep, but there is no right or wrong way to sleep. Your age and overall health will determine the proper sleep position for you.

Like many medical terms, the word "prone" is rooted in Latin. It is taken from the word "pronus," meaning bent forward.

The healthiest sleep position for you depends on your overall health. Your healthcare provider may recommend you choose—or avoid—certain positions, including the supine position in late pregnancy, the supine position with obstructive sleep apnea, or the prone position in infancy.

A 2019 study linked increased time sleeping in the supine position to a higher rate of neurodegenerative diseases like Alzheimer's, but more studies are needed to connect sleep position to Alzheimer's disease.

Skarpsno ES, Mork PJ, Nilsen TIL, Holtermann A. Sleep positions and nocturnal body movements based on free-living accelerometer recordings: association with demographics, lifestyle, and insomnia symptoms. Nat Sci Sleep. 2017;9:267-275. doi:10.2147/NSS.S145777

Cary D, Briffa K, McKenna L. Identifying relationships between sleep posture and non-specific spinal symptoms in adults: A scoping review. BMJ Open. June 2019;9(6):e027633. doi:10.1136/bmjopen-2018-027633

Goesel A, Kane MAC, Lambros V. Sleep wrinkles: Facial aging and facial distortion during sleep. Aesthetic Surg. Jour, September 2016;36(8):931–940. doi:10.1093/asj/sjw074

Benumof J. Supine position, sleep, wet airways, and wet lungs. Anesthesia & Analgesia. August 2016;123(5):1333. doi:10.1213/ANE.0000000000001514

Dandan A, Dettenmeier P, Chang J, Espiritu JRD. Supine sleep during polysomnography and the diagnosis of obstructive sleep apnea. Int J Respir Pulm Med. August 2018;5(087). doi:10.23937/2378-3516/1410087

Oksenberg A, Gadoth N. Continuous and loud snoring only in the supine posture. J Clin Sleep Med. December 2015;11(12):1463-1464. doi:10.5664/jcsm.5290

Schuitenmaker J, et al. Associations between sleep position and nocturnal gastroesophageal reflux: A study usng concurrent monitoring of sleep position and esophageal pH and impedance. Am. Jour. Gastro. February 2022;117(2):346-351.

Warland, J. Back to basics: avoiding the supine position in pregnancy. J Physiol. February 2017;595: 1017-1018. doi:10.1113/JP273705

Yoga Basics. Supine yoga poses.

Hadaya J, Benharash P. Prone positioning for acute respiratory distress syndrome (ARDS). JAMA. 2020;324(13):1361. doi:10.1001/jama.2020.14901

Lumb AB, White A. Breathing in the prone position in health and disease. BJA Educ. August 2021;21(8):280-283. doi:10.1016/j.bjae.2021.05.001

Bidarian-Monirin A, Nilsson M, Rasmusson L, Attia J, Ejnell H. The effect of the prone sleeping position on obstructive sleep apnea. Acta Oto-Laryngologica. 2015;135(1):79-84. doi:10.3109/00016489.2014.962183

Cerritelli L, Caranti A, Migliorelli A. et al. Sleep position and obstructive sleep apnea (OSA): Do we know how we sleep? A new explorative sleeping questionnaire. Sleep Breath. February 2022;26:1973-1981. doi:10.1007/s11325-022-02576-4

Sleep Foundation. Sleeping on your stomach – is it bad for you?

American Academy of Pediatrics. American academy of pediatrics updates sleep recommendations back is best.

Johns Hopkins Medicine. Choosing the best sleep position.

Oksenburg A, Gadoth N, Breathe well, sleep well: Avoid the supine and adopt lateral posture. Sleep Health. June 2016;2(2):90-93. doi:10.1016/j.sleh.2016.02.001.

Sleep Foundation. Best sleep positions.

Levendowski DJ. et al. Head position during sleep: Potential implications for patients with neurodegenerative disease. Jour. Alz. Dis. January 2019;67(2):631-638. doi:10.3233/JAD-180697.

By Rachael Zimlich, BSN, RN Rachael is a freelance healthcare writer and critical care nurse based near Cleveland, Ohio.

Thank you, {{form.email}}, for signing up.

There was an error. Please try again.

By clicking “Accept All Cookies”, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts.